Get The Real Answer to How

Get The Real Answer to How

Get The Real Answer to How Many Calories Should I Eat to Lose Weight and See Your Fat Melt Away Fast

If you have ever tried to lose weight, you have probably asked yourself the same question. I do not know if you got the right answer, because there are so many myths about healthy eating, caloric intake and weight loss. It is really difficult to make some good food choices, because all our foods we eat today is high in calories. It’s because these are cheap and easy to access. But the side effects can have huge impact on your health. If you are struggling to lose weight, you need to make sure you know exactly what is in the product you are buying. So you have to read the labels before adding the product to your shopping cart.

It is well known fact that you need to burn 3500 calories every single day, if you want to lose a pound of fat. Of course you would have to be extremely active in order to do that each and every day. The other challenge would be to use all the calories you consume each and every single day. Let’s say you consume on average 2500 calories and want to lose weight. That would mean you need to figure out how to get rid of 3500+2500=6000 calories every single day. Which of course is impossible and if somebody tells you they have secret to lose 1 pound every single day and stay healthy for a long time, they are lying!

So how do I lose weight really? How many calories should I eat to lose weight?

You see, there are many small changes that will help you to lose weight. First, you need to make sure what type of calories are you actually consuming. If you thing that processed food calories are the same as fresh and natural foods, you need to reprogram your thinking a bit. Here is some excellent information about the right eating plate, which shows you exactly what structure your main meal should have:

Healthy Eating Plate
Courtesy of

This is much better version of the Food Pyramid and was developed by nutrition experts of the Harvard School of Public Health. Here is an overview and short explanation of this healthy eating plan with some cool tips on how to make it work in order to lose weight and maintain your ideal, healthy body weight:

Fill half of your plate with vegetables and fruits. The more color, and the more variety on this part of the plate, the better. Potatoes and French fries don’t count as vegetables on the Healthy Eating Plate, because they are high in fast-digested starch (carbohydrate), which has the same roller-coaster effect on blood sugar and insulin as white bread and sweets. These surges, in the short term, can lead to hunger and overeating, and in the long term, can lead to weight gain, type 2 diabetes, and other health problems.

For the best sources of vegetable and fruits that do not cause the roller coaster effect, read the article on how to lose weight tips, where I talked about low to medium GI foods, that should be your primary source of good carbohydrates.

Save a quarter of your plate for whole grains—not just any grains: Whole grains—whole wheat, brown rice, and foods made with them, such as whole wheat pasta—have a gentler effect on blood sugar and insulin than white bread, white rice, and other so-called “refined grains.” That’s why the Healthy Eating Plate says to choose whole grains—the less processed, the better—and limit refined grains.

Put a healthy source of protein on one quarter of your plate: Chose fish, chicken, beans or nuts, since these contain beneficial nutrients, such as the heart-healthy omega-3 fatty acids in fish, and the fiber in beans. An egg a day is okay for most people, too (people with diabetes should limit their egg intake to three yolks a week, but egg whites are fine). Limit red meat—beef, pork, and lamb—and avoid processed meats—bacon, cold cuts, hot dogs, and the like—since over time, regularly eating even small amounts of these foods raises the risk of heart disease, type 2 diabetes, and colon cancer.

Use healthy plant oils. The glass bottle near the Healthy Eating Plate is a reminder to use healthy vegetable oils, like olive, canola, soy, corn, sunflower, peanut, and others, in cooking, on salad, and at the table. Limit butter, and avoid unhealthy trans fats from partially hydrogenated oils.

Drink water, coffee or tea. On the Healthy Eating Plate, complete your meal with a glass of water, or if you like, a cup of tea or coffee (with little or no sugar). (Questions about caffeine and kids? Read more.) Limit milk and dairy products to one to two servings per day, since high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer. Limit juice to a small glass per day, since it is as high in sugar as a sugary soda. Skip the sugary drinks, since they provide lots of calories and virtually no other nutrients. And over time, routinely drinking sugary drinks can lead to weight gain, increase the risk of type 2 diabetes, and possibly increase the risk of heart disease.


As you can see, they do not say do not eat meat and lose weight. They do not say eat low fat food and you will lose weight really fast. They even do not say to remove carbs from your diet. You see, there are millions of diet gurus that tell you some things like that, but still you will not see any progress. If you will, soon all the weight will creep on as soon as you start eating your old way again.

Now, if you follow balanced meal plate like the one above, you can be sure that your body will get all the necessary nutrients it need to function on optimal levels. So, now you now what guys from Harvard School of Public Health have discovered. And we can continue to see how many calories should you eat to lose weight.

Actually it all depends on your actual fitness levels and how big your weight loss goal is. First of you need to see what type of calories you are consuming at this moment. After you do that, you should substitute the foods itself for those shown on the healthy eating plate above. To make it easier, all low to medium GI foods are all very acceptable for it. My favorite list of foods can be found in the article here: How to Lose Weight – Low GI Food List

If you add that foods to your healthy diet and eat at least 2 main meals per day and 3 snacks per day, you do not even need to bother counting the calories. But if you need to keep some record, you can do that. Actually it might surprise you that you can feel full and satisfied only on 1400-1800 calories per day.

I have found some article about Dr. Oz and his view on the question on how many calories should I eat to lose weight and his asnwer was really simple:

The “Eat What You Love” plan works because it’s not a diet. A diet is something you go “on” and “off.” While you’re on it, your fantasies revolve around the feasts you’ll have when you go off it. But you won’t be tempted to go off this plan, because you won’t be giving up your favorite foods — you’ll just be wiser about the choices you make. You won’t get hungry, because you’ll be consuming enough calories (1,450 a day) to override your body’s starvation meter, and you’ll be eating foods that contain enough fat, protein, and fiber to make you feel full longer. You’ll also be satisfying your “hedonic hunger” — the need for food that gives you pleasure. That way, you won’t have to “eat around” your craving, noshing on everything to avoid eating what you really want. And sometimes you should just go for that favorite food, says Dr. Oz: “You don’t have to have a lot of it. A small chocolate chip cookie won’t kill you. But be aware of the food — how it tastes and the comfort it brings. Otherwise, you might eat two or three or the whole bag.”

You see, his “Eat What You Love Meal Plan” does let you eat foods you lover, only you need to make certain changes. These changes can be — eating sweet potatoes instead of normal potato, eat basmati rice instead of white rice or instead of drinking soda, you can add some fruits in your water and drink that! But he does not tell you that you can not eat carbs like Atkins.

Now by eating 1400-1800 calories of great food sources instead of 2500-3000 calories of junk food, you will start seeing some small difference in the way you look. You will have more energy and will be able to perform some exercise that will help you to burn off the fat you do not really want and build muscles at the same time.

Why you need to exercise to burn fat and build muscles? One reason is that if you have muscles that are active, they will burn some extra fat even while you do not exercise. Besides, muscles will make you look even skinnier and you will be able to keep your waist size down as you age.

The other reason is that research done by the folks at the National Weight Control Registry has published some astounding statistics about people who voluntarily reported their weight loss progress. The only requirement was that these people had to lose more than 30 lbs and keep it off for a year – at least.

So what is the secret of long term weight loss?

  • They exercised. Registry participants burn an average of 400 calories per day in physical activity. That’s the equivalent of about 60 to 75 minutes of brisk walking, or 35 to 40 minutes of jogging.
  • They ate fewer calories. On average, registry volunteers consume about 1,400 calories a day. That’s significantly less than the calories consumed by the average American. This doesn’t mean, however, that you should aim for 1,400 calories a day. What’s right for you is based on your weight, height, and activity level.
  • They watched less television, limited fast food intake, cut back on sugars and sweets, and ate more fruits and vegetables.

Read more:

See, there is no secret here. Many gurus will make you believe that to lose weight is very hard, but in fact it is not if you follow the right advice. You can learn more on safe weight loss from a guy that even Oprah had to share his method with her readers – Tom Venuto. He is the best selling fitness and weight loss author who knows what really works. See how his Burn the Fat program helped thousands of people all over the world to burn fat and finally lose the weight permanently.

So what is the final answer to the question: How Many Calories Should I Eat to Lose Weight?

Assuming that folks at the Harvard did great job researching this topics and they know what they are doing, I believe that 1400 calories per day is a very safe number. But you need to experiment with your own feelings. Maybe try to lower your calories intake every single week until you reach the 1400 calories.

Just do not forget to exercise and make sure that your calories comes from better food sources and you do not eat any junks!